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Pursed Lip Breathing (PLB)

Pursed Lip Breathing has been found to be very helpful for people having Obstructive Lung Disease like Asthma, Obstructive Sleep Apnea etc.

Method

Step 1: Sit comfortably with your body relaxed and spine neutral.

Step 2: Inhale from your nostrils.

Step 3: While pressing your lips softly against each other, create a little opening in between your lips and exhale slowly as if you are trying to blow out a candle.

Step 4: Check the ratio of your respiration. Mentally, if you are doing 2 counts of inhalation, try to make it 4 counts of exhalation. However, allow it to happen naturally and not with force. The aim is to double the exhalation.

Step 5: Once you are comfortable with the above practice, try and further lengthen your exhalation.

Step 6:Adding resistance helps better recovery. You can do so slowly and gradually by pulling in your abdominal muscles in during exhalation. Basically, you are creating a pattern where abdominal pull is helping you release air from the mouth gradually for a longer stretch of time.